Harvard professor names six best foods to fight inflammation

Chronic inflammation in the body is a risk factor for many serious conditions such as type 2 diabetes, arthritis, Alzheimer’s disease, heart disease, and even cancer.

An expert has revealed six of the best anti-inflammatory foods to eat. These foods could also slash your risk of diabetes and heart disease, according to a Harvard professor.

Many of us are aware of the importance of a healthy, balanced diet on the body. What we eat can have an effect on our gut health, cholesterol levels, blood pressure, and weight.

It can also cause inflammation in the body if you are not careful. Inflammation is the body’s natural response to illness, injury or infection, which typically resolves on its own.

But systemic inflammation is another type that can affect the whole body for months, or even years. This is known to be a risk factor for many serious conditions such as type 2 diabetes, arthritis, Alzheimer’s disease, heart disease, and even cancer.

Dr Frank Hu, professor of nutrition and epidemiology in the department of nutrition at the Harvard School of Public Health, explained more about the link between diet and inflammation. He said: “Some of the foods that have been associated with an increased risk for chronic diseases such as type 2 diabetes and heart disease are also associated with excess inflammation.

"It's not surprising, since inflammation is an important underlying mechanism for the development of these diseases." And while some foods can lead to inflammation, others can help prevent it.

In an article for Harvard Health, he added: "Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects.” With this in mind, he shared the best foods to eat for an anti-inflammatory diet.

These are:

• Tomatoes
• Olive oil
• Green leafy vegetables, such as spinach, kale, and collards
• Nuts like almonds and walnuts
• Fatty fish like salmon, mackerel, tuna, and sardines
• Fruits such as strawberries, blueberries, cherries, and oranges.

According to Dr Hu, certain fruits and vegetables such as blueberries, apples, and leafy greens are high in natural antioxidants and polyphenols - protective compounds found in plants. He added that studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes.

These are both major components of the Mediterranean diet, which is often thought of as the healthiest diet in the world. He also recommended coffee as an anti-inflammatory drink due to its polyphenols and other compounds.

Foods to avoid

Dr Hu also warned that other foods can have the opposite effect. Unsurprisingly, these are foods known to be unhealthy due to their sugar, salt or fat content.

This is partly due to the fact they can cause weight gain, which is a risk factor for inflammation but studies have shown they can also cause inflammation not linked to weight. Dr Hu said: "Some of the food components or ingredients may have independent effects on inflammation over and above increased caloric intake.”

He therefore advised people to avoid or limit these foods as much as possible:

• Refined carbohydrates, such as mass-produced white bread and pastries
• French fries and other fried foods
• Soda and other sugar-sweetened beverages
• Red meat (burgers, steaks) and processed meat (hot dogs, sausage)
• Margarine, shortening, and lard.